Fitness Performance Competition
Lift 3 x 8/s DB Front Rack Box Step Ups
3 x 8/s DB Goblet Side Lunge

3 x 8/s Front Rack box Step Ups 20/16

P – 95/65
C – 135/95


3 x 8/s DB Goblet Side Lunge

Accessory 3 x 8/s Back raise with twist 3 x 8/s Back raise with twist 3 x 8/s Back raise with twist
WOD A. 5 Rounds
0-5-10-0 Sled Push
Rest 2 min between sets

THEN

B. 2 Rounds
250m Row
rest 3 – 4 Min

A. 5 Rounds (No Score)
0-5-10-0 Sled Push
Rest 2 min between sets

THEN

B. 2 Rounds
500m Row
rest 3 – 4 Min

 

Goals  Lift: Do not rush these reps. Knee should not be above hip crease. Push through the heal of the foot on the box. Focus on the Glutes (Butt) and Hamstrings (Back of leg) Stand straight and come to full extension at top. Descend slowly

WOD:

A. This is a “Suicide” style sprint. All out effort each round. The work should be equal to or less than the rest.

B. Effort 95% – Work should be close to rest. Improve your time on second effort, even if only by 1 second.

 

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